by FitnessGrid
An evidence-based hypertrophy and strength program for glutes using progressive overload and strategic deloading.
glutesstrengthhypertrophyhypertrophy-program
Strength training programs
Structured strength blocks built around the main lifts — linear progression for newer lifters through to powerlifting peaking cycles. Every program installs into your coach, which then runs it week to week and adjusts the loads to what you actually lift.
86 programs in Strength.
by FitnessGrid
A 10-week intermediate strength and conditioning program for Brazilian Jiu-Jitsu practitioners using linear periodization and movement-pattern focus.
BJJstrengthconditioningperiodization
by FitnessGrid
A periodized strength and nutrition framework for intermediate female athletes focusing on wave periodization and hormone-supportive nutrition.
female-athletestrength-trainingperiodizationnutrition
by FitnessGrid
A periodized kettlebell training cycle transitioning from volume accumulation to power expression using evidence-based overload strategies.
kettlebellperiodizationstrengthpower-development
by FitnessGrid
A structured 10-week strength progression using a 3:1 loading ratio, double progression rules, and autoregulated deloads.
strengthintermediateperiodizationlinear-progression
by FitnessGrid
A 12-week structured resistance training and plant-forward nutrition program focusing on fat loss through progressive overload and deload cycles.
beginnerfat-lossplant-basedstrength-training
by FitnessGrid
A periodized 12-week Upper/Lower split program focusing on mechanical tension, metabolic stress, and double progression.
hypertrophystrengthperiodizationweightlifting
by FitnessGrid
A periodized 12-week strength program designed to peak an intermediate lifter for a powerlifting competition through systematic accumulation, intensification, and realization phases.
powerliftingstrengthpeakingperiodization
by FitnessGrid
A bodyweight-plus program using progressive overload, tempo, and mechanical disadvantage for training during travel.
travel-fitnessbodyweightprogressive-overloadhypertrophy
by FitnessGrid
A 12-week intermediate strength and hypertrophy program using the 5/3/1 framework and Boring But Big template.
strengthhypertrophypowerliftingintermediate
by FitnessGrid
A 12-week intermediate strength program utilizing sub-maximal percentages (FSL) for high-quality volume and bar speed.
strengthintermediate531fsl
by FitnessGrid
A comprehensive entry-level program combining full-body linear progression, double progression mechanics, and batch-cooking strategies.
beginnerhypertrophystrengthmeal-prep
by FitnessGrid
A progressive mobility protocol using strength-training principles to improve active range of motion in the hips and T-spine.
mobilityhip-healththoracic-spineprogressive-overload
by FitnessGrid
A 6-week Upper/Lower split program using linear periodization and tiered caffeine supplementation to maximize strength while preventing habituation.
intermediatestrengthcaffeineperiodization
by FitnessGrid
An evidence-based hypertrophy program targeting all three deltoid heads and rotator cuff stability with a structured deload.
hypertrophyshouldersstrengthdeload
by FitnessGrid
A periodized 6-week training cycle utilizing the fitness-fatigue model, alternating volume and intensity accumulation before an evidence-based deload.
periodizationrecoverydeloadstrength
by FitnessGrid
An evidence-based conditioning program for new boxers using progressive overload and combat-sport periodization.
boxingconditioningstrengthperiodization
by FitnessGrid
A structured 3-day full-body program using progressive overload and strategic deloading for beginners with limited equipment.
beginnerdumbbellsstrength-trainingfull-body
by FitnessGrid
An evidence-based kettlebell training plan focusing on technical proficiency, progressive overload, and scheduled recovery.
kettlebellbeginnerprogressive-overloadstrength
by FitnessGrid
An evidence-based rucking and strength program utilizing 3:1 periodization, the 10% rule, and specific loading constraints for beginners.
ruckingstrengthbeginnerprogressive overload
by FitnessGrid
An evidence-based beginner cycling program focused on aerobic foundation and Functional Threshold Power (FTP) through progressive overload and 3:1 periodization.
cyclingftp-trainingenduranceendurance-base
by FitnessGrid
A two-phase program focused on moderate aesthetic improvement, aerobic health, and functional movement without extreme protocols.
foundationalaestheticslongevitystrength
by FitnessGrid
A structured two-phase climbing program focusing on maximal strength followed by power-endurance conversion for intermediate climbers.
climbingstrengthpower-enduranceperiodization
by FitnessGrid
An evidence-based fitness program for bike commuters using a 3:1 loading ratio with integrated strength training.
cyclingcommutingprogressive-overloadstrength-training
by FitnessGrid
A periodized 8-week strength and conditioning program featuring personalized hydration strategies based on sweat rate calculations.
periodizationhydrationstrength-trainingsweat-rate
by FitnessGrid
A structured high-protein vegan program focusing on muscle growth through progressive overload and periodized deloading.
veganhypertrophyproteinprogressive-overload
by FitnessGrid
Training protocol focused on muscle density, proportion, and definition without excessive hypertrophy or "bulking."
aestheticsmuscle densitydefinitionphysique
by FitnessGrid
A systematic evidence-based protocol for increasing rate of force development through strength, plyometrics, and contrast training.
powerplyometricsstrengthathletic-performance
by FitnessGrid
A 6-week evidence-based core stability plan focusing on LPHC stabilization and neuromuscular control.
corestabilitybeginnerstrength
by FitnessGrid
Evidence-based 12-week full-body strength foundation for first-time beginners focusing on compound movements and progressive overload.
beginnerhypertrophystrengthfull-body
by FitnessGrid
A 12-week evidence-based guide for first-time powerlifters focusing on linear periodization, autoregulation, and tapering.
powerliftingstrength-trainingperiodizationpeaking
by FitnessGrid
An 8-week evidence-based program to achieve the first unassisted pull-up using progressive overload and vertical mastery phases.
strengthpull-upcalisthenicsprogressive-overload
by FitnessGrid
An 8-week evidence-based program combining strength and plyometrics to increase explosive power and vertical reach.
plyometricsexplosive-powerjumpingstrength-training
by FitnessGrid
An 8-week evidence-based progressive resistance program using only bodyweight and a pull-up bar for muscle growth and strength.
bodyweightcalisthenicshypertrophystrength
by FitnessGrid
An 8-week evidence-based bodyweight program focusing on progressive overload through volume, intensity, and mechanical advantage.
bodyweightstrengthprogressive-overloadcalisthenics
by FitnessGrid
Implements an evidence-based multi-phase program integrating heavy strength training with cycling to improve efficiency and power.
cyclingstrength-trainingconcurrent-trainingperiodization
by FitnessGrid
Manage progressive overload for cyclists using .fit file metrics including TSS, CTL, ATL, and TSB.
cyclingendurancetraining-loadprogressive-overload
by FitnessGrid
Create exercise routines optimized for habit formation and physiological adaptation using double progression and volume targets.
hypertrophystrengthhabit-formationprogressive-overload
by FitnessGrid
A 12-week phased protocol for simultaneous fat loss and muscle preservation using periodized training and precise macronutrient targets.
body-recompositionhypertrophystrength-trainingfat-loss
by FitnessGrid
Design and manage customizable multi-week hypertrophy routines using volume targets, variable frequency, and hierarchical progressive overload.
hypertrophyvolume-trackingsplit-designprogressive-overload
by FitnessGrid
Replace exercises based on muscle mechanics, loading profiles, and equipment availability while preserving physiological adaptations.
programmingexercise-scienceequipment-alternativeshypertrophy
by FitnessGrid
Establish and adjust strength and body weight targets using structured psychological frameworks and physiological benchmarks.
goal-settingstrength-trainingweight-managementperiodization
by FitnessGrid
Evidence-based coaching focusing on sarcopenia prevention, progressive resistance training, and high-protein nutrition for older adults.
longevitysarcopenia-preventionstrength-trainingsenior-fitness
by FitnessGrid
A beginner-level strength program focused on progressive overload, movement proficiency, and high-protein nutrition.
beginnerstrengthhypertrophynutrition
by FitnessGrid
A 4-week full-body resistance program focusing on progressive overload using elastic bands and bodyweight movements.
resistance-bandsbodyweighthypertrophyprogressive-overload
by FitnessGrid
Three full-body sessions a week, alternating a heavier triples-and-fives day with a lighter eights-and-tens day. Designed for intermediates who can only train three days and want both strength and size to keep moving.
trainingfull-body3-dayintermediate
by FitnessGrid
Four days a week, tiered by intensity — one heavy top set, two pyramided cluster sets, and accessory volume. Powerbuilding for intermediates who want strength up and size on at the same time.
trainingpowerbuilding4-dayintermediate
by FitnessGrid
An 8-week evidence-based program to improve thoracic mobility, core stability, and rotational power for beginner golfers.
golf-fitnessrotational-powermobilitystrength-training
by FitnessGrid
Create a time-efficient weekly routine that balances strength, cardio, and mobility using density-based training tactics.
time-managementconcurrent-trainingstrengthcardio
by FitnessGrid
Designs long-term progressive resistance training programs focused on systematic increases in volume, intensity, and structured deloads for muscle growth.
hypertrophyperiodizationstrength-trainingvolume-management
by FitnessGrid
A programming skill to facilitate weight loss and muscle preservation through structured walking and progressive resistance training.
weight-losswalkingstrength-trainingprogressive-overload
by FitnessGrid
An 8-week 10K training program for intermediate runners featuring progressive overload, a mid-point deload, and a final performance taper.
running10kenduranceprogressive-overload
by FitnessGrid
An 8-week evidence-based program utilizing accumulation and intensification phases to increase bench press 1RM.
powerliftinghypertrophybench-pressintermediate
by FitnessGrid
An 8-week evidence-based strength program for cyclists focusing on power and economy via linear periodization.
cyclingstrengthoff-seasonperiodization
by FitnessGrid
An 8-week DUP-based program focused on increasing deadlift 1RM through undulating intensity and autoregulation.
powerliftingdeadliftstrengthperiodization
by FitnessGrid
A 10-week progressive overload training plan for intermediate swimmers to build aerobic capacity and open-water skills.
swimmingopen-waterenduranceprogressive-overload
by FitnessGrid
An 8-week evidence-based squat program focusing on linear periodization, progressive overload, and neural adaptations.
squatstrengthperiodizationprogressive-overload
by FitnessGrid
Evidence-based progression and peaking for intermediate lifters targeting 1RM milestones in compound lifts.
strengthpeakingperiodizationpowerlifting
by FitnessGrid
A 12-week, 3-day full-body progressive strength program designed for joint longevity and functional health in adults over 40.
longevitystrength-trainingover-40progressive-overload
by FitnessGrid
A 10-week intermediate swimming program centered on Critical Swim Speed (CSS) with 3:1 periodization.
swimmingendurancethreshold-trainingcss
by FitnessGrid
A 10-week linear periodization program for athletes with a 10-rep bodyweight pull-up foundation to increase absolute strength.
strengthpull-upsperiodizationcalisthenics
by FitnessGrid
An 8-week progressive training plan focused on building knee stability, VMO activation, and structural strength for beginners.
rehabknee-healthstabilitystrength
by FitnessGrid
A 12-week structured beginner program combining Mediterranean nutritional principles with periodized resistance training.
beginnerfat-lossmediterranean-dietprogressive-overload
by FitnessGrid
A 12-week progressive overload strength and high-protein nutrition program designed to combat sarcopenia and osteoporosis in menopausal women.
menopausestrength-trainingbone-densityprotein
by FitnessGrid
Evidence-based multi-week strength and conditioning program designed for confined living quarters using bodyweight calisthenics and progressive overload.
calisthenicssmall-spaceprogressive-overloadbodyweight
by FitnessGrid
An evidence-based 9-week minimalist training schedule focusing on minimum effective dose (MED) for beginners with time and equipment constraints.
minimalismstrengthhypertrophytime-efficient
by FitnessGrid
An 8-week beginner program using a 2-day-per-week full-body approach to maximize strength with minimal time commitment.
beginnerstrengthMEDtime-efficient
by FitnessGrid
Three sessions a week, two alternating templates, every lift goes up next session. The fastest progress curve a beginner gets and the only programme they need for their first three to six months.
trainingnovicebeginner3-day
by FitnessGrid
A 12-week full-body strength program focusing on joint integrity, muscle retention, and progressive overload for beginners over age 40.
beginnermasters-athletestrengthlongevity
by FitnessGrid
A periodized approach to simultaneous fat loss and muscle gain using progressive overload and fixed macronutrient targets.
recompositionhypertrophyperiodizationmacros
by FitnessGrid
An 8-week evidence-based program focused on rehabilitating and strengthening the posterior chain through progressive overload and periodized deloads.
rehabstrengthposterior-chainlongevity
by FitnessGrid
A multi-month periodized programming framework for mastering advanced bodyweight skills through biomechanical progression and motor learning.
calisthenicsskill-acquisitionperiodizationbodyweight
by FitnessGrid
Implement evidence-based workout logging using volume load tracking, RPE/RIR autoregulation, and technical notes.
progressive-overloadvolume-loadhypertrophystrength
by FitnessGrid
Structure existing exercises into an evidence-based weekly plan using principles of progressive overload and periodization.
periodizationprogressive-overloadprogramminghypertrophy
by FitnessGrid
An 8-week evidence-based program utilizing weighted strength sets, pyramids, and AMRAPs to increase maximum pull-up repetitions.
calisthenicspull-upsstrengthendurance
by FitnessGrid
An 8-week progressive training plan to transition from horizontal push-ups to vertical dips by building scapular stability and eccentric strength.
calisthenicsprogressionstrengthupper-body
by FitnessGrid
A 6-week full-body resistance training program designed for beginners or lifters returning from a layoff, focusing on adaptation and injury prevention.
re-entryhypertrophyprogressive-overloadadaptation
by FitnessGrid
Evidence-based strength and power training for high-level amateur rugby athletes focusing on positional demands and explosive metrics.
rugbypower-trainingplyometricssports-performance
by FitnessGrid
A research-backed, 20-week periodized program focusing on running economy and leg-spring stiffness.
runningendurancestrength-trainingplyometrics
by FitnessGrid
Evidence-based strength programming for home environments, emphasizing progressive overload with limited equipment and injury-specific substitutions.
home-fitnessinjury-preventionbodyweightstrength
by FitnessGrid
A 10-week intermediate tactical general physical preparedness program balancing strength, power, and aerobic capacity using wave progression.
tacticalgppstrengthpower
by FitnessGrid
An 8-week progressive overload program using Minimum Effective Training Dose (METD) principles for busy parents.
parent-fitnessstrength-trainingprogressive-overloadmetd
by FitnessGrid
Four training days a week, two upper and two lower, with the second of each pair running lighter and higher-volume. The default split for intermediates balancing strength and size.
traininghypertrophystrength4-day
by FitnessGrid
A 4-day undulating periodization program alternating heavy strength and high-volume hypertrophy sessions.
periodizationhypertrophystrengthupper-lower-split
by FitnessGrid
evidence-based nutritional planning for muscle hypertrophy and strength gain on a vegetarian diet
vegetarianhypertrophynutritionstrength
by FitnessGrid
An 8-week progressive running plan with a 3:1 loading cycle and deload protocols designed for cold weather.
runningwintermaintenanceprogressive-overload